Day 1
MEDIUM
35 min
DATE
Chest:
1) Decline Barbell Press
2) Flat Dumbbell Flyes
Week 170 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 35 min |
Chest: |
1) Decline Barbell Press
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2) Flat Dumbbell Flyes
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Day 2 35 min |
Back: |
1) Seated Cable Rows |
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Day 3 30 min |
Arms: SUPER SET |
1) Skull Crushers |
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2) Incline Dumbbell Curls
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3) Barbell Reverse Curls  |
4) Gaspari's  |
Day 4 35 min |
Legs: SUPER SET |
1) Barbell Squats
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2) Stiff Leg Deadlifts
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Day 5 25 min |
Delts: |
1) Rear Smith Machine Press
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2) Dumbbell Front Raises
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